Śītalī

Śītalī (शीतली) is a prāṇāyāma technique that produces a cooling effect by inhaling through a curled tongue. The name means “cooling” or “that which cools.” The Hatha Yoga Pradīpikā (chapter 2) describes it among the kumbhakas, teaching the practitioner to draw in air through the curled tongue with a soft hissing sound.

The practice is traditionally used to cool the body and is particularly valued in hot climates or during summer months.

Origins

The Hatha Yoga Pradīpikā presents Śītalī as one of the prāṇāyāma techniques designed to produce a cooling effect. The Gheraṇḍa Saṃhitā also describes it as a means to pacify pitta (the heat doṣa in Ayurveda) and to quench thirst.

Technique

The practitioner rolls the tongue into a tube or tube-like shape (as much as anatomically possible) and inhales through this curled tongue, producing a soft hissing sound. The mouth remains open during inhalation. After a complete inhalation, the mouth is closed and the breath is retained briefly before exhaling through the nostrils.

Benefits (as claimed by tradition)

Traditional texts claim Śītalī:

• Cools the body and reduces excess heat
• Pacifies pitta doṣa
• Quenches thirst and alleviates hunger
• Soothes the eyes and improves vision
• Reduces fever and inflammatory conditions

The Hatha Yoga Pradīpikā states that it “destroys diseases caused by excess heat” and brings about a sense of inner coolness.

In modern practice

Śītalī is taught as a simple, accessible cooling technique, particularly useful during summer or after vigorous practice. It is recommended for individuals with high pitta conditions, acid reflux, or excessive body heat. Studies suggest it may reduce heart rate and skin temperature. The practice is contraindicated for those with chronic respiratory conditions where cold air intake may be problematic.

Verification notes

• The Hatha Yoga Pradīpikā treatment of śītalī follows the critical edition (Sinh 1914, GRETIL).
• The Gheraṇḍa Saṃhitā reference follows the Saraswati (1996) edition.
• Not all individuals can perform the curled-tongue variation; for those who cannot, Śītkarī (hissing breath) serves as an alternative.
• Audited against Wikipedia (September 2026).